Running a 5K in 30 minutes is a big achievement any runner wants to make: combining speed and stamina within one achievable goal, whether you’re finally beating your record by a couple of seconds or increasing your training regimen.
This is an intermediary 10-week training plan designed by Ilya Tyapkin, a professional and Olympian runner, with one objective: hitting 30 minutes. It mixes low-heart-rate runs with interval sessions, tempo efforts, and running drills. These three components will build upon the stamina, speed, and technique necessary to hold a pace of 6:00 per kilometer.
Throughout the plan, you balance challenging workouts with recovery days so your body adapts and grows stronger without overtraining.
The Training Plan
How Does the Training Plan Work?
This 10-week training program for intermediate runners is tailored to help you achieve your goal of completing a 5K in 30 minutes.
The first several weeks include walk-run intervals, perfect for cardiovascular fitness and body adaptation to regular training. These sessions are then gradually converted into continuous runs supported by low-heart-rate runs focusing on maintaining a conversational pace.
In the middle of the plan, you start introducing interval sessions, including some speed work—100 m, 500m, and 1km repeats. These sessions build your anaerobic capacity and give you the required pace to sustain your target throughout. The plan contains run days at low heart rates, easy runs, and other recovery days to provide enough time for you to adapt and strengthen appropriately.
You’ll then taper over the last few weeks or so, lowering the intensity with mileage, giving you good recovery time and fresh feelings toward race day.
Training Structure Breakdown
Weeks 1–3: Building a Base with Walk-Run Intervals
This starts by regulating the number of run-walk intervals to develop aerobic capacity and gently adapt your body for regular training. Gradually, these sessions extend the running segments while shortening the length of walking breaks, conditioning you for continuous running. Weekly low-heart-rate runs help establish a conversational pace, enhancing endurance without overstretching.
Weeks 4–6: Transition to Steady Running and Speed
These weeks introduce longer low-heart-rate runs to build endurance and stamina further. After workouts, running drills (RD) are added to improve technique and balance. Speedwork begins with short, manageable intervals, such as 100m repeats at 70% maximum effort, gradually increasing to 500m intervals. These sessions engage aerobic and anaerobic systems, enhancing your ability to sustain faster paces.
Weeks 7–8: Building Intensity and Fine-Tuning Pace
The focus now shifts to increasing speed and stamina with more challenging interval sessions, including 500m repeats and 1km intervals at a target pace of 5:40–5:50 per kilometer, with jogging recoveries to simulate race conditions. Long runs peak at 50 minutes, preparing your body for uninterrupted 5K running at a goal pace. Weekly low-heart-rate runs to ensure proper recovery and prevent overtraining.
Weeks 9–10: Tapering and Race Day Preparation
This two-week taper allows your body to recover while maintaining fitness. Sessions include shorter runs, light intervals, and easy drills to keep your legs fresh and sharp. The final week focuses on reducing workload and stress to ensure you’re rested and ready for race day. By this stage, your consistent training will have built the endurance and speed needed to achieve your sub-30-minute 5K goal.
What Paces Should I Train At?
Training at the right pace is crucial for maximizing the advantages of each workout in this plan and reaching your goal of running a 5K in 30 minutes.
Here’s how to pace your runs:
- Low-heart-rate runs: These runs should be done at a relaxed, conversational pace—approximately 60 –70% of your maximum effort. The focus is on building endurance without overexertion.
- Easy Runs: Aim for a steady, comfortable pace similar to your low heart rate runs. These runs support recovery and help build your aerobic base.
- Interval Workouts: These sessions, like 500m and 1km repeats, should be done at a pace close to your 5K goal pace (6:00 per kilometer) or slightly faster. For shorter intervals (100m), run at 70–80% of your maximum effort to improve speed and stamina.
- Tempo Runs: When included, tempo runs should be performed at a challenging but sustainable pace—about 5:50–6:00 per kilometer. These runs train your body to sustain faster speeds for longer periods.
